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Leap Day Indoor Cycling Playlist (Spin Routine of the Week #017)

Spin Routine of the Week: Leap Day Livin'

Welcome to Spin Routine of the Week, a free, weekly newsletter by groupxfitnesstips.com. Every Tuesday, you’ll get a class-tested, instructor-approved spin routine delivered to your inbox to help you find inspiration as you plan your next class. This week, we have a special indoor cycling routine to celebrate Leap Day. Don’t miss a week! Sign up here.

This Thursday, February 29 is Leap Day! That means an extra day for all of us, but, more importantly, a birthday for all Leap Year babies to celebrate!

I love the idea that Leap Year babies are one-fourth their real age—since they only have a birthday every four years. I like to think that while Leap Year babies may be perfectly mature, they’re actually kids at heart.

And, I’m using that as inspiration for my Leap Day ride: how can we better tap into our inner child / let ourselves be a kid again?

I’ve got a fun ride planned, and read through to the end—I share motivational, thought-provoking cue ideas to accompany the ride.

P.S. If you’re planning ahead, you may want to check out my St. Patrick’s Day spin routines. I’ve been perfecting it for years, and it’s truly one of my favorites to teach!

Reminder: I like to teach my spinning classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (50-minute class)

The series includes the following three exercises, done four times through.

  1. Song 1: Joy ride. Channel how it used to feel riding your bike around your neighborhood street. Find a moderate, comfortable intensity and then increase intensity to find hard at the chorus. Riders can opt for in or out of the saddle. Focus on letting yourself feel free and unencumbered from adult responsibilities.
  2. Song 2: Jumps. Can’t do a Leap Day ride without jumps. (Jumps are basically leaps, right?!) Cue jumps as you normally would. I like to cue a pyramid, where riders will switch from in the saddle to out of the saddle for long stretches of time, then it gets shorter and shorter until you reach the middle of the song, and then the intervals get longer again.
  3. Song 3: 30 seconds hard / 30 seconds breathless. Explore using the resistance, pace, and sitting/standing to find breathless during those intervals.

The Leap Day Indoor Cycling Playlist and Routine

Series Song / WorkoutSong
Warm Up“Jump,” Van Halen
Song 1: Joy Ride“Jump Right In,” Zac Brown Band
Song 2: Jumps“Jumpin’, Jumpin’,” Destiny’s Child
Song 3: 30/30 intervals“DJ Got Us Fallin’ In Love,” USHER, Pitbull
Song 1: Joy Ride“Jump Then Fall,” Taylor Swift
Song 2: Jumps“Hey Mickey,” Toni Basil
Song 3: 30/30 intervals“Grow Up,” Simple Plan
Song 1: Joy Ride“Gonna Be My Day,” Vanessa Hudgens, My Little Pony
Song 2: Jumps“Forever Young,” BLACKPINK
Song 3: 30/30 intervals“Leap of Faith,” Bullet For My Valentine
Song 1: Joy Ride“Jump Around,” House of Pain
Song 2: Jumps“When I Grow Up,” The Pussycat Dolls
Song 3: 30/30 intervals“JUMPIN,” Pitbull, Lil Jon
Cool Down“Forever Young,” Rod Stewart

Want to hear the songs? I’ve added all these songs and more to my Spotify playlist here.

Leap Day Workout Outfit Ideas

Please note: I may earn a small commission on purchases made through these links at no cost to you. Appreciate your support!

Leap Day Workout Outfits and Aesthetic

Women’s Outfit: Retro Mickey & Minnie Shirt (Amazon) | Black Sports Bra (Amazon) | Seafoam Green Leggings (Amazon)

Men’s Outfit: Retro Goofy Movie Shirt (Amazon) | 80s Windbreaker (Amazon) | Yellow Workout Shorts (Amazon)

Cueing Corner

  • For the first Joy Ride: Use visualization cues. Transport the class back to the days they would ride their bike around their neighborhood. We felt light and free, enjoying the wind in our face and the burn in our legs as we raced our friends down the street.
  • For the second Joy Ride: Pose a question. What would “Younger You” think of the person you’ve become? (i.e. Younger Me would be stoked I landed such a catch for my husband! Younger Me would also be devastated by my lack of sequins and sparkle in my closet and shocked that I spend so much time in front of a computer every day.) Encourage participants to think through positives and negatives—and can keep it as lighthearted (or not) as they want.
  • For the third Joy Ride: Set an objective. What is something you want to do (or stop doing) in honor of “Younger Me”? (i.e. For me, I want to dress in brighter colors, with more sparkles and velvets. I want the way I dress to reflect the vibrancy of my life and personality.)
  • For the final two breathless intervals: Use “Younger Me” as motivation during your breathless intervals. Ride for your new objective. Ride for all of the love and nurturing you want to share with “Younger You”. Ride for your inner child, and living our lives in a way that honors and nourishes ourselves.

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a spin class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

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President’s Day Spinning Playlist and Routine (Spin Routine of the Week #016)

President's Day Spin Routine and Playlist

Welcome to Spin Routine of the Week, a free, weekly newsletter by groupxfitnesstips.com. Every Tuesday, you’ll get a class-tested, instructor-approved spin routine delivered to your inbox to help you find inspiration as you plan your next class. This week, we have a President’s Day spin routine and playlist. Don’t miss a week! Sign up here.

Monday is President’s Day! This President’s Day-themed playlist and spin routine is sooo good—almost as good as getting the day off from work.

This playlist is a mix of songs about the good ‘ol USA and songs about being in charge. (Can’t get much more in charge than being the highest ranked official in the U.S., huh?)

P.S. Any last-minute Valentine’s Day celebrators? I’ve got you covered with five different Valentine’s Day indoor cycling routines and playlists for all different kinds of love.

Reminder: I like to teach my spinning classes in a series of exercises that we do twice or three times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (45-minute class)

The series includes the following three exercises, done four times through.

  1. Song 1: Moderate / hard at chorus. Find a moderate effort level throughout the song. At the chorus, increase the pace/resistance to find hard intensity.
  2. Song 2: Jumps. Maintain the same resistance and pace, coming in and out of the saddle. I like to teach jumps in a pyramid, where we go in the saddle for 16 counts, out of the saddle for 16 counts, then 8, 8, 4, 4, 2, 2, 4, 4, 8, 8, and finish with 16 in, 16, out. And, do it all again.
  3. Song 3: Hard / breathless at chorus. Find a hard effort level throughout the song. At the chorus, increase the pace/resistance to find breathless intensity.

The President’s Day Spin Routine and Playlist

Series Song / Workout Song
Warm up “Party in the USA,” Miley Cyrus
Song 1: Moderate / hard at chorus“American Country Love Song,” Jake Owen
Song 2: Jumps“BO$$,” Fifth Harmony
Song 3: Hard / breathless at chorus“Presidential,” Youngbloodz
Song 1: Moderate / hard at chorus“Bossy,” Kelis, Too $hort
Song 2: Jumps“American Woman,” Lenny Kravitz
Song 3: Hard / breathless at chorus“R.O.C.K. In The USA,” John Mellencamp
Song 1: Moderate / hard at chorus“Run the World (Girls),” Beyonce
Song 2: Jumps“Boss’ Life,” Snoop Dogg, Akon
Song 3: Hard / breathless at chorus“American Girl,” Tom Petty and the Heartbreakers
Song 1: Moderate / hard at chorus“American Idiot,” 5 Seconds of Summer
Song 2: Jumps“BOSS,” NXTMIKE, Kip Wolfe
Song 3: Hard / breathless at chorus“Hey Look Ma, I Made It,” Panic! At The Disco
Cool Down“Born in the U.S.A.,” Bruce Springsteen

Want to hear the songs? I’ve added all these songs and more to my Spotify playlist here.

President’s Day Workout Outfit Ideas

Please note: I may earn a small commission on purchases made through these links at no cost to you. Appreciate your support!

Women’s Outfit: High-waisted Leggings in Red (Amazon) | Flowy Workout Top in White (Amazon) | | USA Sweatshirt in Navy Blue (Amazon) | Tiem Slipstream Indoor Cycling Shoe in Navy (Amazon)

Men’s Outfit: Workout Shorts in Red (Amazon) | Indoor Cycling Socks in White (Amazon) | USMNT Logo Shirt in Chest Crest Logo (Amazon)

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a spin class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

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The Most Romantic Indoor Cycling Valentine’s Day Routine and Playlist

Indoor Cycling Routine #015: Valentine's Day Romance

Welcome to Spin Routine of the Week, a free, weekly newsletter by groupxfitnesstips.com. Every Tuesday, you’ll get a class-tested, instructor-approved spin routine delivered to your inbox to help you find inspiration as you plan your next class. Don’t miss a week! Sign up here.

Valentine’s Day is almost here, which means love is in the sweaty air that’s fogging up your spin class windows. (You’re welcome for that visualization. Ha!)

This week, our theme is romantic love. If you’re looking for other ways to celebrate V-day in your classes, check out these Valentine’s Day themed rides:

ICYMI, I’ve also got a fun Super Bowl vs. Taylor Swift themed ride to play THIS WEEK as we head into the Super Bowl next Sunday.

Reminder: I like to teach my spinning classes in a series of exercises that we do twice or three times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (45-minute class)

The series includes the following three exercises, done three times through. In between each series, I added a Tabata sprint (20 seconds breathless, 10 second recovery; done 8x through).

  1. Song 1: Moderate / hard at chorus. Find a moderate effort level throughout the song. At the chorus, increase the pace/resistance to find hard intensity.
  2. Song 2: MHHB. Do 30 seconds each: moderate, hard, harder, and breathless intensity. 2 x through.
  3. Song 3: Moderate / breathless at chorus. Find a moderate effort level throughout the song. At the chorus, increase the pace/resistance to find breathless intensity.

Valentine’s Day Indoor Cycling Playlist

Series Song / WorkoutSong
Warm up“Higher Love,” Kygo, Whitney Houston
Song 1: Moderate / Hard at Chorus“What Makes You Beautiful,” One Direction
Song 2: MHHB“I Love You Always Forever,” Donna Lewis
Song 3: Moderate / Breathless at Chorus“Accidentally In Love,” Counting Crows
Tabata“Got My Mind Set on You,” George Harrison
Song 1: Moderate / Hard at Chorus“Lil Boo Thang,” Paul Russell
Song 2: MHHB“Fantasy,” Mariah Carey
Song 3: Moderate / Breathless at Chorus“As Long as You Love Me,” Backstreet Boys
Tabata“I’m So Excited,” Pointer Sisters
Song 1: Moderate / Hard at Chorus“Love On Top,” Beyonce
Song 2: MHHB“Heaven Is A Place On Earth,” Belinda Carlisle
Song 3: Moderate / Breathless at Chorus“You Belong With Me,” Taylor Swift
Cool Down “L-O-V-E,” Nat King Cole

Want to hear the songs? I’ve added all these songs and more to my Spotify playlist here.


Valentine’s Day Workout Outfit Ideas

Please note: I may earn a small commission on purchases made through these links at no cost to you. Appreciate your support!

Women’s Outfit: Cropped Workout Jacket in Black (Amazon) | Workout Leggings in Hot Pink (Amazon) | TIEM Slipstream Indoor Cycling Shoe in Black (Amazon) | Cropped Puffer Vest in Rose Red (Amazon) | Heart Earrings in Double Heart (Amazon)

Men’s Outfit: King of Hearts T-shirt in White (Amazon) | Workout Shorts in Black (Amazon) | Nike’s Men’s Crew Socks in University Red (Amazon) | Adidas Shower Slides in Core Black (Amazon)

See more Valentine’s Day workout outfit ideas here.


Cueing Corner

Add some levity to your Valentine’s Day routine with lighthearted and silly dating-related metaphors, like:

  • Sprint like it’s 2 AM and you see your ex’s name in your Caller ID.
  • Give your hardest effort without getting breathless, like your ex’s new fling is watching and you want to look like you’ve got it handled.
  • For Tabata, which is 8 reps, let’s do a rep for every guy or gal you ghosted last year—or that ghosted YOU!

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a spin class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

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The Super Bowl vs. Taylor Swift Spin Routine and Playlist

Super Bowl vs. Taylor Swift Spin Routine and Playlist

Welcome to Spin Routine of the Week, a free, weekly newsletter by groupxfitnesstips.com. Every Tuesday, you’ll get a class-tested, instructor-approved spin routine delivered to your inbox to help you find inspiration as you plan your next class. This week’s spin routine and playlist is a classic: the Super Bowl vs. Taylor Swift. Don’t miss a week! Sign up here.

Who doesn’t like Taylor Swift?!

It’s me. Hi, I’m the problem. It’s me…

Well, only for the next two weeks because…I’m a 49ers fan! And, we’re going to the Super Bowl!!

For those that don’t keep up with the ‘ol sports ball, the Chiefs and the 49ers are competing in the Super Bowl LVIII on Feb. 11, 2024 in Vegas. And, I expect the Chiefs’ No. 1 fan—Ms. Taylor Swift herself—to be in attendance along with a mile-long list of other celebrities.

Here’s what I love about this playlist:

  1. It has a wide range of genres represented. Usually, when you choose a “versus” mashup, you get two genres. Not this time.
  2. It has something for everyone. We got a lil’ something for the sports fans, a lil’ something for the Taylor fans, and a lil’ something for the folks that don’t care about either.
  3. It’s fun! You’ll find both surprise and delights and sing alongs!

P.S. If you’re planning ahead, I have a few Valentine’s Day spin routines and playlists already live on my blog for you to bookmark.

Reminder: I like to teach my spinning classes in a series of exercises that we do twice or three times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (45-minute class)

The series includes the following four exercises, done done three times through.

  1. Song 1: Moderate / Hard Stand at chorus. Find a moderate effort level throughout the song. At the chorus, add enough resistance to stand and increase the pace to find hard intensity.
  2. Song 2: Climb 1 – seated. Stay seated for the duration of the song and add resistance to increase intensity from moderate to hard.
  3. Song 3: Climb 2 – standing. Maintain the resistance from the prior song. Stand and climb for the full song, increasing resistance from moderate/hard (made easier by standing) to hard.
  4. Song 4: Climb 3 – breathless. Maintain resistance from prior song. Continue to add resistance, in and out of the saddle, find breathless by the end. (Can choose the breathless interval to finish – 30 seconds? 1 min.?)

The Super Bowl vs. Taylor Swift Spin Playlist

Series Song / WorkoutSong
Warm up“Monday Night Football,” John Parr
Song 1: Moderate / Hard Stand at Chorus“You Belong With Me (Taylor’s Version),” Taylor Swift
Song 2: Climb seated“The Champion,” Carrie Underwood, Ludacris
Song 3: Climb standing“We Are Never Ever Getting Back Together (Taylor’s Version),” Taylor Swift
Song 4: Climb breathless“We Fly High,” Jim Jones
Song 1: Moderate / Hard Stand at Chorus“Shake It Off (Taylor’s Version),” Taylor Swift
Song 2: Climb seated“Champion,” Fall Out Boy
Song 3: Climb standing“Look What You Made Me Do,” Taylor Swift
Song 4: Climb breathless“Wanna Be A Baller,” Lil’ Troy, Yungstar, Fat Pat, Lil’ Will, H.A.W.K. of D.E.A.
Song 1: Moderate / Hard Stand at Chorus“Message In A Bottle (Taylor’s Version),” Taylor Swift
Song 2: Climb seated“Touchdown Turnaround (Don’t Give Up On Me),” Hellogoodbye
Song 3: Climb standing“Cruel Summer,” Taylor Swift
Song 4: Climb breathless“Legends Are Made,” Sam Tinnesz
Cool Down“We Are The Champions,” Queen

Want to hear the songs? I’ve added all these songs and more to my Spotify playlist here.

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a spin class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

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Indoor Cycling Valentine’s Day Routine of the Week #013: Love, Love Me

Spin Routine of the Week #013: Love, Love Me

Welcome to Indoor Cycling / Spin Routine of the Week, a free, weekly newsletter by groupxfitnesstips.com. Every Tuesday, you’ll get a class-tested, instructor-approved indoor cycling routine and playlist delivered to your inbox to help you find inspiration as you plan your next class. Don’t miss a week! Sign up here.

“Leave your baggage at the door. This is your YOU time,”

— Me, in indoor cycling class as recently as a few months ago.

But, I’ve changed my mind. I want my class to show up as 100% themselves. Baggage? Bring it. Tears? Go for it. Don’t want to talk to anyone? We’ve got a seat right in the back for you.

I follow @mychal3ts on Instagram, and this post of his inspired me to change my tune.

Besides giving my indoor cycling class a killer workout, all I really want is for my participants to feel accepted exactly as they are. So, this week’s playlist is all about show ourselves some love.

If you’re looking for Valentine’s Day playlists, today’s indoor cycling routine is a great option, especially if you want to steer away from romantic love songs and explore other types of love.

Reminder: I like to teach my indoor cycling classes in a series of exercises that we do twice or three times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Indoor Cycling Series (60-minute class)

The indoor cycling series includes the following four exercises, done done four times through.

  1. Song 1: Seated Climb. Increase resistance throughout the song to go from moderate to hard intensity. At the chorus, stand up and ride out of the saddle.
  2. Song 2: Standing Climb. Stand for the duration of the song, increasing resistance to go from moderate to hard intensity. At the chorus, sit for a hard interval.
  3. Song 3: Climb to Breathless. Stay standing, keep the prior resistance and continue to increase resistance until you find breathless intensity near the end of the song.
  4. Song 4: Tabata sprints. After a quick recovery from prior song, 20 second sprint, 20 second recovery, done 8x through.

The Indoor Cycling Routine and Playlist

Series Song / WorkoutSong
Warm up“ME!,” Taylor Swift, Brendon Urie of Panic! At The Disco
Song 1: Seated Climb“There’s Nothing Holdin’ Me Back,” Shawn Mendes
Song 2: Standing Climb“I’mma Shine,” Youngbloodz
Song 3: Climb to Breathless“Rise Up,” Andra Day
Song 4: Tabata Sprints“I’m Still Standing,” Elton John
Song 1: Seated Climb“Geronimo,” Sheppard
Song 2: Standing Climb“Confident,” Demi Lovato
Song 3: Climb to Breathless“Love Me More,” Sam Smith
Song 4: Tabata Sprints“Love Myself,” Hailee Steinfeld
Song 1: Seated Climb“Be Alright,” Ariana Grande
Song 2: Standing Climb“Good To Be,” Mark Ambor
Song 3: Climb to Breathless “Love Me Like I Am,” for KING & COUNTRY, Jordin Sparks
Song 4: Tabata Sprints“Break Free,” Ariana Grande, Zedd
Song 1: Seated Climb“Be OK,” Ingrid Michaelson
Song 2: Standing Climb“Selfish,” Nick Jonas, Jonas Brothers
Song 3: Climb to Breathless“Build a Boat,” Colton Dixon, Gabby Barrett
Song 4: Tabata Sprints“Love Today,” MIKA
Cool Down“Stand By You,” Rachel Platten

Want to hear the songs? I’ve added all these songs and more to my Spotify playlist here.

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a spin class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

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Spin Routine of the Week #012: Dirty Secrets

Spin Routine of the Week #012: Dirty Secrets

Welcome to Spin Routine of the Week, a free, weekly newsletter by groupxfitnesstips.com. Every Tuesday, you’ll get a class-tested, instructor-approved spin routine delivered to your inbox to help you find inspiration as you plan your next class. Don’t miss a week! Sign up here.

Happy New Year!! (Click here for a NYE-themed spin routine and playlist.)

This playlist is 100% not holiday related.

A few years ago, I was minding my own business, listening to a nondescript Spotify playlist when I got smacked in the face by a fun, upbeat, and playful song: “Ms. Marianne,” by Levon. I knew what I had to do: drop everything and create a spin playlist.

And, this wonderfully wacky, albeit a bit naughty, playlist was born.

It’s all about forbidden crushes and unrequited love, with a couple of dirty songs thrown in for good measure.

Let me tell you. This is a FUN one.

Oh, and if you’re anything like me with a wicked sense of humor, then I lied about this being holiday related, because this could totally pass for a Valentine’s Day themed ride. 😉

Reminder: I like to teach my spinning classes in a series of exercises that we do twice or three times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (60-minute class)

The series includes the following four exercises, done done three times through. Plus, a surprise sprint thrown in between.

  1. Song 1: Seated Climb. Increase resistance throughout the song to go from moderate to hard intensity. At the chorus, stand up and ride out of the saddle.
  2. Song 2: Standing Climb. Stand for the duration of the song, increasing resistance to go from moderate to hard intensity. At the chorus, sit for a hard interval.
  3. Song 3: Climb to Breathless. Stay standing, keep the prior resistance and continue to increase resistance until you find breathless intensity near the end of the song.
  4. Song 4: 40/20 sprints. 40 second sprint, 20 second recovery.

The Playlist

Series Song / WorkoutSong
Warm Up“Girlfriend,” Avril Lavigne
Song 1: Seated Climb“Ms. Marianne,” Levon
Song 2: Standing Climb“Talk Dirty,” Jason Derulo, 2 Chainz
Song 3: Climb to Breathless“My Best Friend’s Girl,” The Cars
Song 4: 40/20 sprints“Girl All the Bad Guys Want,” Bowling For Soup
Surprise Sprints“Hot for Teacher,” Van Halen
Song 1: Seated Climb“It Wasn’t Me,” Shaggy, Rik Rok
Song 2: Standing Climb“Stacy’s Mom,” Fountains of Wayne
Song 3: Climb to Breathless“Crush,” Jennifer Page
Song 4: 40/20 sprints“Dirty Little Secret,” The All-American Rejects
Surprise Sprints“1985,” Bowling for Soup
Song 1: Seated Climb“Dirrty,” Christina Aguilera, Redman
Song 2: Standing Climb“I Kissed a Girl,” Katy Perry
Song 3: Climb to Breathless“Jessie’s Girl,” Rick Springfield
Song 4: 40/20 sprints“Hey Ya!,” Outkast
Cool Down“Layla,” Derek & The Dominos

Want to hear the songs? I’ve added all these songs and more to my Spotify playlist here.

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a spin class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

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Spin Routine of the Week #011: New Year’s Eve Spin Routine

Spin Routine of the Week #011: New Year's Eve Spin Routine

Welcome to Spin Routine of the Week, a free, weekly newsletter by groupxfitnesstips.com. Every Tuesday, you’ll get a class-tested, instructor-approved spin routine delivered to your inbox to help you find inspiration as you plan your next class. Don’t miss a week! Sign up here.

There are two types of people in the world: those that love New Year’s resolutions and those that don’t. I’m proudly in the first camp. I find the turn of the year is a great time to examine every aspect of my life and set goals for my future self.

This themed ride is New Year’s Resolutions. I broke it into two series:

  • Series 1: focuses on personal resolutions, like getting stronger, making more $$, being more kind to myself.
  • Series 2: focuses on my community. Committing to building my community, whether that’s with family, friends, neighbors, etc. (I also like to dedicate a song or two to folks in my community that might have big, lofty goals or just need some extra good will.)

PSA! I’m going to take the next two weeks off from sending this newsletter to celebrate the holidays. If you’d like more spin routines in the meantime, you can check out 13 spin class routines here.

Hope you have the exact holiday season that you want, and I look forward to spinning with you again in 2024.

Reminder: I like to teach my spinning classes in a series of exercises that we do twice or three times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (60-minute class)

The series includes the following seven exercises, done twice through.

  1. Climb #1. Moderate to hard intensity, all seated.
  2. Climb #2. Hard to breathless intensity, all seated.
  3. Sprint: Keep a hard resistance and do breathless intervals.
  4. Climb #3. Stand up and go from moderate to hard intensity.
  5. Climb #4. Stay standing, hard to breathless intensity.
  6. Sprint: Keep a challenging resistance and do breathless intervals standing.
  7. Surprise Sprints: Find a comfortable / moderate resistance and do surprise breathless sprints (you yell out a time interval and the class does it).

The Playlist

Series Song / WorkoutSong
Warm up“Resolution/Revolution,” The Linda Lindas
Climb #1“Love Myself,” Hailee Steinfeld
Climb #2“Glamorous,” Fergie, Ludacris
Sprints“She Works Hard For The Money,” Donna Summer
Climb #3“Harder, Better, Faster, Stronger,” Daft Punk
Climb #4“Stronger,” Britney Spears
Sprints“Girls Just Wanna Have Fun,” Miley Cyrus
Surprise Sprints“Vacation,” Thomas Rhett
Climb #1“Together Now,” Justin Timberlake, Anna Kendrick
Climb #2“Quit Playing Games (With My Heart),” Backstreet Boys
Sprints“Together Again,” Janet Jackson
Climb #3“Family,” Justin Timberlake, Anna Kendrick
Climb #4“Happier,” Marshmello, Bastille
Sprints“I’ll Be There for You,” The Rembrandts
Surprise Sprints“Happy,” Pharrell Williams
Cool Down“Resolution,” Linkin Park

Want to hear the songs? I’ve added all these songs and more to my Spotify playlist here.

Catch ya in 2024!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a spin class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

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Spin Routine of the Week #010: The Gift of Spin

Spin Routine of the Week #010: The Gift of Spin

Welcome to Spin Routine of the Week, a free, weekly newsletter by groupxfitnesstips.com. Every Tuesday, you’ll get a class-tested, instructor-approved spin routine delivered to your inbox to help you find inspiration as you plan your next class. Don’t miss a week! Sign up here.

When you were little, did you ever get a bicycle for Christmas (or other holiday)? Maybe you squealed when you saw your very own bike, complete with blue ribbon poking out of the handlebars and a shiny bell perched on the front. Maybe you begged your dad to take you outside—even though it was freezing and dark. And, once you got the hang of it, you took off down the street, hair billowing in the wind, simply enjoying the feeling of going fast, the excitement of Christmas morning still pulsing in your veins.

That’s the feeling I want to create with this themed ride.

The theme is holiday gifts. I call it, “The Gift of Spin,” but it’s much more silly and carefree than it sounds.

It’s all songs about what you might want for Christmas—diamonds, houses, cars, boats, candy, vacations, all the fun—and not-at-all realistic 🙂 —stuff!

With this class, I recommend asking your riders to recall that memory of first riding a bike or opening up that beloved Christmas present during the songs. Yes, we’re pedaling on a bike that’s going nowhere, but can we picture ourselves out on the open ride, riding without a care in the world, just happy to be doing something we enjoy.

(Btw, if you’re looking for more Christmas or holiday routines and playlists, check out the Punk Rock Christmas routine and the Holiday Hoorah routine.)

Reminder: I like to teach my spinning classes in a series of exercises that we do twice or three times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (45-minute class)

The series includes the following three exercises, done three times through with an extra interval song in between each series.

  1. Song 1: Moderate intensity; Hard intensity at chorus (mix of resistance and speed to achieve Hard).
  2. Song 2: Jumps (increasing intensity from moderate to hard by increasing resistance).
  3. Song 3: Moderate intensity; Breathless at chorus (mix of resistance and speed to achieve Breathless).

Extra song: Intervals (see details below).

The Playlist

Series Song / WorkoutSong
Warm up“Material Girl,” Madonna
Song 1: Mod; Hard at chorus“I Want Candy,” Aaron Carter
Song 2: Jumps“Diamonds,” Rihanna
Song 3: Mod; Breathless at chorus“In My Car,” The Pack
Extra Song: 30 secs each: mod, breathless, mod, hard, breathless“Barbie Dreams,” FIFTY FIFTY, Kaliii
Song 1: Mod; Hard at chorus“Our Own House,” MisterWives
Song 2: Jumps“Buy Me a Boat,” Chris Janson
Song 3: Mod; Breathless at chorus“Diamonds,” Sam Smith
Extra Song: 30 secs each: mod, hard, breathless, mod, hard, breathless“Girls & Boys,” Good Charlotte
Song 1: Mod; Hard at chorus“Broke Christmas,” Lauren Spencer Smith
Song 2: Jumps“Buy My Own Drinks,” Runaway June
Song 3: Mod; Breathless at chorus“Vacation,” Thomas Rhett
Cool Down“Flowers,” Miley Cyrus

Want to hear the songs? I’ve added all these songs and more to my Spotify playlist here.

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a spin class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

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Spin Routine of the Week #009: Holiday Hoorah

Spin Routine of the Week #009: Holiday Hoorah

Welcome to Spin Routine of the Week, a free, weekly newsletter by groupxfitnesstips.com. Every Tuesday, you’ll get a class-tested, instructor-approved spin routine delivered to your inbox to help you find inspiration as you plan your next class. Don’t miss a week! Sign up here.

This week’s spin routine and playlist has a ton of great songs about holidays, mixed with cold/wintery songs to gently tie into the spirit this time of year. These songs are great options for folks that want to make a more diverse holiday playlist without solely focusing on Christmas. (If you want more traditional, yet fast-paced, Christmas songs, check out last week’s routine here.)

Reminder: I like to teach my spinning classes in a series of exercises that we do twice or three times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (45-minute class)

The series includes the following four exercises, done three times through.

  1. Song 1: Climb Part 1.
  2. Song 2: Climb Part 2.
  3. Song 3: Breathless sprint intervals (you choose the duration) while maintaining that heavy resistance from the Climb.
  4. Song 4: Reverse climb. (Start with the heavy resistance, then remove resistance gradually throughout the song, starting at hard intensity and ending at moderate intensity.)

The Playlist

Series Song / WorkoutSong
Warm up“Wonderful Time,” NOVA WAV, Kelly Rowland
Song 1 (Climb 1) “Holidays,” Meghan Trainor; Earth, Wind & Fire
Song 2 (Climb 2) “Cold as Ice,” Foreigner
Song 3 (Sprints) “Vacation,” Thomas Rhett
Song 4 (Reverse Climb) “Cold December Night,” Michael Buble
Song 1 (Climb 1) “Ice Ice Baby,” Vanilla Ice
Song 2 (Climb 2) “Holiday,” Madonna
Song 3 (Sprints) “Ice Cream,” BLACKPINK, Selena Gomez
Song 4 (Reverse Climb) “Holiday Party,” Dan + Shay
Song 1 (Climb 1) “Cold,” Maroon 5, Future
Song 2 (Climb 2) “Lights,” Ellie Goulding
Song 3 (Sprints) “Holiday,” Green Day
Song 4 (Reverse Climb) “Winter Wonderland,” Backstreet Boys
Cool Down“Mistletoe,” Justin Bieber

Want to hear the songs? I’ve added all these songs and more to my Spotify playlist here.

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a spin class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

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Spin Routine of the Week #008: Punk Rock Christmas Spin Class Playlist

Spin Routine of the Week: Punk Rock Christmas Spin Class Playlist

Welcome to Spin Routine of the Week, a free, weekly newsletter by groupxfitnesstips.com. Every Tuesday, you’ll get a class-tested, instructor-approved spin routine delivered to your inbox to help you find inspiration as you plan your next class. Don’t miss a week! Sign up here.

With the holiday season in full swing, I know spin instructors are looking for great themed Christmas songs to work into their playlists. The problem is most holiday songs are slow and, frankly, a bit repetitive. One of my tried-and-true methods for upping the energy of a classic song is to find a punk rock version of it. Punk rock songs tend to have faster BPM (beats per minute) which makes them perfect candidates for spin!

This week, let’s take a look at some fast-paced, head-banging Christmas spin class songs that are great for sprints, interval training, and pumping up the energy.

Reminder: I like to teach my spinning classes in a series of exercises that we do twice or three times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (45-minute class)

The series includes the following four exercises, done three times through. Then, I have an extra sprint song at the end to get us to a full 45-minute class.

  1. Song 1: 30/20/10 drill. 30 seconds moderate intensity, 20 seconds hard intensity, 10 seconds breathless intensity. Repeat 3x.
  2. Song 2: Climb Part 1.
  3. Song 3: Climb Part 2.
  4. Song 4: 20/20/20 drill. 20 seconds moderate intensity, 20 seconds hard intensity, 20 seconds breathless intensity. Repeat 2x.

The Playlist

Series Song / WorkoutSong
Warm-up“Christmas Every Day,” Simple Plan
Song 1 (30/20/10)“Jingle Bells,” Skid Row
Song 2 (Climb Part 1) “Last Christmas,” Loveless, Downer Inc., Kellin Quinn
Song 3 (Climb Part 2)“My Christmas List,” Simple Plan
Song 4 (20/20/20)“Christmas (Baby Please Come Home),” U2
Song 1 (30/20/10)“Mistress for Christmas,” Halestorm
Song 2 (Climb Part 1) “Here Comes the Snow,” Talia Denis
Song 3 (Climb Part 2) “Xmas Time of the Year,” Green Day
Song 4 (20/20/20)“Merry Christmas (I Don’t Want to Fight Tonight),” Ramones
Song 1 (30/20/10)“Missing You This Christmas,” Theory of a Deadman
Song 2 (Climb Part 1) “You’re a Mean One, Mr. Grinch,” Misfits
Song 3 (Climb Part 2) “SANTA CLAUS IS BACK IN TOWN,” Fefe Dobson
Song 4 (20/20/20)“Run, Rudolph, Run,” Otherwise
Sprints“Christmas, Baby Please Come Home,” Anberlin
Cool Down“All I Want for Christmas is You,” My Chemical Romance

Want to hear the songs? I’ve added all these songs and more to my Spotify playlist here.

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a spin class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.